Rip is one of many flocking to Aromas for the CrossFit Games!

The Pull-Up Standard for the games! Mov & Wmv.

Workout:

OHS: 1-1-1
FS: 1-1-1
BS: 1-1-1

Check out a really cool site CROSSFIT KIDS!

The kids get busy in the morning class with some ( yeah! ) BURPIES!

Workout:

‘DeeWayne’

Run 1 mile

100 Double Unders

50 Handstand Push Ups

100 Double Unders

Run 1 mile

Schedule change announcement:
CrossFit Games cause the following schedule changes:
Friday: 6,7,8,9 & 10am classes ONLY!!!
Saturday: just no 7am class

The Snatch. A beautiful move, a neural dose. A different “tiredness” than you have felt before. This “Snatch” and the “Clean and Jerk” tax your neural system, training power on a deep level, resulting in huge athletic benefits.
Above, our own Caroline Marani snatches for 46Kilos.

Workout:

Snatch to YOUR “Max for the day.”

Schedule change announcement:
CrossFit Games cause the following schedule changes:
Friday: 6,7,8,9 & 10am classes ONLY!!!
Saturday: just no 7am class

One of the great contenders for this weekend’s CrossFit Games paid us a visit and a workout, Dutch Lowy (third from the left), along with him are his groupies: Zac, Eva, and Dave, kickn’ it at CFSCC.

Workout:

“The Inducer” (the workout known for putting our very own Annie into labor with Dylan)

7 wall ball

7 pull up

7 rounds

ladies #14

gents # 20

Deadlift Anatomy anyone? Mov & Mwv

Rob, enjoying the perks of his ‘job’.

Rob has been an integral part of CF Santa Cruz Central’s kid’s program. His dedication to the program and the kids has allowed us to grow our kid’s classes. Now, between him and Heather Peterson, CFSCC offers kid’s classes every morning at 10am and Monday through Thursday at 4pm.

Workout:
5 Rounds:
Run 400m
30 Hip Extensions
15 Knees to Elbows

Thanks to everyone who came out to help us support some of our local kai kane (watermen) today. You raised over $600 to help send the paddlers to Hawaii!

Don’t foget that next weekend (July 5th and 6th) is the 2nd annual Crossfit Games right here in our own backyard, Aromas. The competition looks fierce. Check out some of the amazing athletes competing on the Athlete’s Profile page.

Workout:
Row 1k
30 Bodyweight Deadlifts
100 Squats
Row 500m
20 Bodyweight Deadlifts
50 Squats
Row 250m
10 Bodyweight Deadlifts
25 Squats

Tom Lewin, Pete Spaulding, Philippe Kahn and Arthur Kinsolving of Fullpower and CFSCC find Crossfit at the heart of the Nike Campus in Portland, Oregon!

Workout:
Push Press (M:115#, W:77#): 21-18-15-12-9-6-3
Burpee Box Jump: 3-6-9-12-15-18-21

Don’t forget about the ‘Kai Kane’ workout on Saturday, June 28th at 11am at CFSCC to support our local paddlers in their quest to paddle an outrigger canoe across the remote waters of the Hawaiian Archipelago. Please come dressed up in Hawaiian attire! Your $20 to participate in the workout will benefit the HOCVS (Hawaiian Outrigger Canoe Voyaging Society).

Congratulations to Skip Hanson and Scott Taylor who both got their first Muslce Ups today!

Workout:
3 Rounds:
50 Squats
7 Muscle Ups
10 Hang Power Cleans (M: 135#, W: 95#)

Jon Varese looking strong in the OHS, an essential part of the ‘Snatch’.

Workout:
Muscle Snatch: 1-1-1-1-1
Hang Snatch: 1-1-1-1-1
Keep working single reps until you find your one rep max in each exercise. Post both to comments. Which was harder–muscling the weight up or pulling yourself under?

“Many people think bodybuilding is weightlifting, but again that is an incorrect assumption. Bodybuilders do not focus on athletic performance, but instead focus on how their muscles look and how symmetrical their body is. Weight training is a broad term that involves anyone who lifts weight just for health reasons with no particular goal in mind. Many times these individuals will be the ones doing peripheral exercises such as curls, triceps kickbacks, leg extensions, etc.”  (Olympic Weightlifting Resource)

Click section to enlarge.

The BURGENER WARM UP, and the SNATCH, by Coach Mike Burgener…..

“Get your ass out of the way!” MOV & WMV

- Coach B, compliments of crossfit.com.

Workout:

BS: 21-15-9 (M:185#, W: 135#)
Rope climb: 3-3-3 OR Pull Up: 21-21-21